![]() With weights, try weighted squats, chest presses, biceps curls – just go a little slower. Some can be bodyweight – so jump lunges, squats, burpees, that kind of thing – but the same high-impact, jumping moves five days a week is a lot on your muscles and your joints. You can also change your HIIT workouts to be more strength-based or more cardio-based, and it’s good to alternate between different styles. ![]() If you’re a complete beginner, I’d say three times a week to start, but if you’re quite active and trying a different form of workout, maybe four to five workouts a week. You don’t want to go hard, then struggle and not be able to finish the workout. They can also help with the right level of intensity. I would definitely say get a trainer or go to a class, so you’ve got someone there that can tell you what to do and correct your technique as you do it. If you’re a beginner you might be better off with a low-impact HIIT workout, so you’re not putting too much stress on your joints, and maybe start with lighter weights and a longer resting period. Can anyone do HIIT?Įveryone can do a HIIT workout. It’s about going hard in that moment of work, briefly resting, and going hard again. That means 45 seconds on, 15 seconds off or 20 seconds on, 10 seconds off. Yes, you can use free weights or your bodyweight. It balances itself out and you still burn the same amount of calories. ![]() But if you have the time and you don’t want to train at such a high intensity, then drop the heart rate and extend the time. Once you’ve finished all exercises, rest for 15 to 30 seconds, then repeat for three to four total rounds.I think HIIT is the go-to for fat burning because it’s getting the job done quicker – most people don’t want to spend over an hour in the gym or doing a workout. Perform each for 30 seconds to one minute, then immediately continue onto the next. Time: 10–15 minutes Equipment: none Good for: cardio, core, lower body, shoulders Instructions: Choose three to four exercises from the list below. Here's how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timer. Depending on the rest of your routine, I recommend doing a DIY home cardio workout at least three times a week. Then string together whichever moves strike your fancy and follow them up with a cool-down like stretching or foam rolling. To get the most out of your home cardio workout, start with a dynamic warm-up that gets you ready to sweat. Though many of these moves are totally beginner-friendly, make sure these key safety precautions are top-of-mind: Keep your abs engaged and back straight, and land from any jumps (which are high-impact) with knees bent, toes facing forward, and ankles flexed. In addition to boosting cardiovascular endurance (meaning I can keep sweating for longer), they also develop agility (which is key for feeling quick and athletic) and core strength (a must-have for anyone who wants to be all-around fitter). My go-to bodyweight exercises light up all of the major muscle groups and get my heart pumping. Even without any equipment (or even all that much space), you can score a killer cardio workout at home with just a few moves. Luckily, reaping the benefits is super simple like, "don't even have to leave the house" simple. Research has long shown that revving your heart rate regularly can keep your cells and blood sugar healthy, strengthen your ticker, boost your mood, and so so much more. ![]() You already know that cardio is good for you.
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